Super trainer Shona Vertue is a big believer in building the body from the bottom up. The trouble is, she says, because most of us sit all day, the neurological connection to your glutes isn't as active. And your bottom muscles, sadly, get smaller. So as well as training them with her incredible 30-minute workout, you should also switch them on in everyday life...
"Remember, you can't just start training and hope your glutes will switch on. You have to actively work them," says Shona.
Here are five ways to get a better bottom, every day.
1 Take the stairs - and take double steps. Small steps work your thighs, but double steps, driving through the heels, work your glutes and hamstrings.
2 Practice glute activation every single day for 10 minutes when you wake up in the morning. You need to make a conscious effort to switch them on; even if you have no time for a workout, do three sets of 20 glute bridges before you start your day.
Single Leg Glute Bridge: Lie on your back. Raise the right leg off the floor, keeping it bent. Inhale to raise the hips off the floor, by driving through the right heel. Keeping the left leg raised, lower the hips, feeling your right glutes really work.
3 Keep a glute band in your gym bag, to activate your glutes before you exercise.
4 Be more conscious of your bottom. When you're walking, think about tucking the tailbone, drawing the lower belly in and squeezing the glute on each step.
5 The best exercises to build your glutes aren't squats. The moves you need to do are deadlifts, hip thrusts and long stride lunges. NB: you do need someone to coach you on how to do deadlifts perfectly.
